What is BMR?

BMR stands for Basal Metabolic Rate.

It’s the number of calories your body needs to maintain basic functions like breathing, digestion, and circulation—if you were resting all day.

This is your "baseline" energy expenditure.

BMR Calculator

BMR Calculator

Calculate your Basal Metabolic Rate (BMR) using the Mifflin-St Jeor Equation.

Once you know your BMR, estimate your Total Daily Energy Expenditure (TDEE) by multiplying your BMR x your activity level (be honest here!):

·  Sedentary (BMR x 1.2)

  • Little to no physical activity.

  • This typically applies to people with desk jobs or those who do not exercise regularly.

·  Lightly Active (BMR x 1.375)

  • Light exercise or sports 1-3 days per week.

  • Includes activities like walking, light jogging, or recreational sports.

·  Moderately Active (BMR x 1.55)

  • Moderate exercise or sports 3-5 days per week.

  • Includes gym workouts, running, or active hobbies like cycling.

·  Very Active (BMR x 1.725)

  • Hard exercise or sports 6-7 days per week.

  • Often applies to athletes, fitness enthusiasts, or those with physically demanding jobs.

·  Extremely Active (BMR x 1.9)

  • Very intense exercise or a physically demanding job (e.g., construction work, competitive athletes).

  • Includes training multiple times a day or extremely high levels of physical activity.